Robert Plank

P6 CrossFit – CrossFit View Public Whiteboard A Dance with Dragons (No Measure) BikeErg 4min at easy “”warm-up”” pace 4min Standing from moderate to fast pace 2min at 3-4 damper 2min at 6 damper 1min Standing Fast 1min recovery at 1 damper 12min on damper 5-6 1min recovery on damper 1 12min standing damper 10 […]

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 1. Banded 5’s 2. Workout Prep Set 1: (At workout pace) 20 Double Unders 5 Toes To Bar -0:30- Set 2: (At workout pace) 10 Heavy Rope Double Unders 2 Bar Muscle ups Drogon (2 Rounds for time) 15:00-42:00 3 Rounds 100 Double Unders 25 Toes

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 1. Banded 5’s 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1 minute assault bike (2x 20 seconds easy/10 seconds moderate) (OR Jog) 5 Bottom Half Burpee 5 Spiderman lunge stretch 5 Box Jump with Step Down (ascending height each round) 3. Workout Prep 1

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 1. Banded 5’s 7 Jumping Air Squats 7 Lateral Step Up (each side) 7 wall angels 2. Barbell & Workout Prep 1 Set 4 Clean Deadlift 4 Clean high pull 4 muscle Clean & Strict Press 4 Front Squat 4 Hang Squat Clean & Push Press

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Four On-Ramp (No Measure) MOVEMENTS TO REVIEW: Deadlift OHS Push Jerk MOVEMENTS TO TEACH: Main Movement: Snatch with a PVC Supplementary Movements: Thruster Pull-up and its scalings Explain what they are about to do and what Fran is (If you’ve ever done CrossFit you know Fran).

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Three On-Ramp (4 Rounds for reps) MOVEMENT TO REVIEW: Shoulder Press MOVEMENTS TO TEACH: Main Movements: Deadlift Sumo Deadlift High pull Medball Clean Supplementary Movements: Jump Rope Kettle Bell Swing (American and Russian) WORKOUT: 4 Rounds for Reps 30 seconds on, 30 Seconds off of: Med

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Two On-Ramp (Time) MOVEMENT TO REVIEW: Air Squat MOVEMENTS TO TEACH: Main Movements: Shoulder Press Push press Push Jerk Supplementary Movement: Box Jump Rowing WORKOUT: 4 Rounds for time of (4RFT): Row 250m 10 Push Press/Push Jerk 10 Box jump/Step-up Use PVC or light Barbell POST-WORKOUT:

P6 CrossFit – CrossFit Foundations View Public Whiteboard On-Ramp Day 1 (AMRAP – Reps) Main Movements: Air Squat Front Squat Overhead Squat Put each member through squat therapy and annotate the nearest distance they can achieve. Check for butt wink (If so have them try a goblet squat to see if that fixes it) Supplementary

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Four On-Ramp (No Measure) MOVEMENTS TO REVIEW: Deadlift OHS Push Jerk MOVEMENTS TO TEACH: Main Movement: Snatch with a PVC Supplementary Movements: Thruster Pull-up and its scalings Explain what they are about to do and what Fran is (If you’ve ever done CrossFit you know Fran).

P6 CrossFit – CrossFit Foundations View Public Whiteboard Day Three On-Ramp (4 Rounds for reps) MOVEMENT TO REVIEW: Shoulder Press MOVEMENTS TO TEACH: Main Movements: Deadlift Sumo Deadlift High pull Medball Clean Supplementary Movements: Jump Rope Kettle Bell Swing (American and Russian) WORKOUT: 4 Rounds for Reps 30 seconds on, 30 Seconds off of: Med